It's a pity that you are stopping on low heart rate running for now. I just got to see your videos recently and thought they were really useful. Thanks alot. Understand your decision. Wish you luck and success in your new routine
You should try the “80/20 Endurance” plans. You still run 80% of the time at low heart rate, but with 20% of moderate and high intensity added in. It’s the best of both worlds.
I quit running, period. MAF training was my last hope. But it's harder for me to run slow and keep stopping to walk than running at a normal, comfortable pace. I ended up walking 85% - 90% of the time to keep at my MAF heart rate, so now I just walk 100% of the time. BONUS: more energy and no injuries.
Yes! This is what is missing from seemingly all discussions and recommendations about MAF running - if you have 10 hours a week to run super slowly and to be able to very gradually build aerobic fitness to be able to make those runs a little faster, then great - but if you only have 30 minutes a few times a week, it is just NOT going to work for you, and you ARE going to get frustrated and end up hating it very quickly.
Also agree. And here’s another point often overlooked with MAF training…like strength training for muscles, muscles do not last forever as, when you stop training them, gains are lost. The biology of the body is to revert to what it is seeing now, not last month. So all the slow, slogging miles to build “aerobic base” will maintain as long as someone is doing that training…when that training ends, such as for this runner making this video, his body will re-adapt to his new training method within weeks. Thus, one should adopt maf training only if that is their goal training style. If their training plan is, say, fast 5Ks, they might as well just train accordingly…there is no panacea “carryover” from doing months of MAF style training first.
Here's why I don't like MAF style specifically. Running too slow is almost not running. Middle aged and trying to follow that heart rate number is ridiculous. I actually hurt myself twice with the baby step style running causing my muscles to knot up and harden. Muscles need full contraction. It's been 5 months and my hip still hurts from my MAF training. Two, the MAF approach is like trying to get stronger at weight lifting by only ever lifting the pink weights. If you pick up the blue weights for a while then the pink weights will feel lighter. So if you run at a slightly higher heart rate then you will level up quicker. 3. the heart rate numbers MAF dictates by age is unnecessarily blunt and incorrect for any given individual. Any experienced runner will have a higher aerobic range.
@@AverageRunningPT I just wonder if people are holding themselves back trying to stick to an incorrect HR number. One guy in a fb group I'm part of got his zones lab tested and found his age rated/MAF number was in zone 1 for him. In other words he was running at too low a heart rate for aerobic building.
It's all about training load.Just make sure you test yourself at Maf and if your maf is improving then your higher effort is probably still in maf..The most common injury is the previous injury
I fully admit that I should probably slow down on more of my runs, but, I also find that if I run off feel then I enjoy my running more. Some days will be easy running, other days will be faster, other days will be a bit of both. It all depends on feel. I will also run based on what I feel I need in order to change my run, adapt, or become stronger in another area (e.g. tempo run, intervals, hill repeats, etc.).
It’s not all about timing. Slow running is for stamina and endurance and high intensity is for vo2max. I run 5k 3times a week and have no body aches even though I run high intensity but every time I go I come back with pb. Still quite new to running though (few months)
Did you quit harder trainings altogether when you were doing MAF? I am planning to do MAF for 6 months, and still do about 2 tabata trainings per week, plus dancing, which is definitely harder than MAF running, but that’s my hobby. I did my first MF today, had to bring the speed down to 6.3km/hr! I felt like I could run a marathon at this pace… but I didn’t have to walk during this 8km workout, and I was landing on the mid/forefoot all the time. I never even know that one can run this slow at all…
MAF is effective but if you have limited time for training, you have to do a different kind of heart rate type of training. Running at your heart rate zone which is from moderate to somewhat hard zone feeling, between 30min to 1.5hrs Run, at least 3 times a week.
It's a pity that you are stopping on low heart rate running for now. I just got to see your videos recently and thought they were really useful. Thanks alot. Understand your decision. Wish you luck and success in your new routine
Thank you!
Yay, welcome to the "I-quit-MAF"-Club!
haha!!!
You should try the “80/20 Endurance” plans. You still run 80% of the time at low heart rate, but with 20% of moderate and high intensity added in. It’s the best of both worlds.
What do you think of running only low HR and do other high intensity sports such as tabata?
I do!
I quit running, period. MAF training was my last hope. But it's harder for me to run slow and keep stopping to walk than running at a normal, comfortable pace. I ended up walking 85% - 90% of the time to keep at my MAF heart rate, so now I just walk 100% of the time. BONUS: more energy and no injuries.
Hey Justin! Awesome to see you coming back over to the dark side! At least for now! Keep pushing brother!
Hahaha!
Yes! This is what is missing from seemingly all discussions and recommendations about MAF running - if you have 10 hours a week to run super slowly and to be able to very gradually build aerobic fitness to be able to make those runs a little faster, then great - but if you only have 30 minutes a few times a week, it is just NOT going to work for you, and you ARE going to get frustrated and end up hating it very quickly.
completely agree, I cannot believe no one seems to mention this when talking about MAF!
Also agree. And here’s another point often overlooked with MAF training…like strength training for muscles, muscles do not last forever as, when you stop training them, gains are lost. The biology of the body is to revert to what it is seeing now, not last month. So all the slow, slogging miles to build “aerobic base” will maintain as long as someone is doing that training…when that training ends, such as for this runner making this video, his body will re-adapt to his new training method within weeks. Thus, one should adopt maf training only if that is their goal training style. If their training plan is, say, fast 5Ks, they might as well just train accordingly…there is no panacea “carryover” from doing months of MAF style training first.
Yeah... I felt this video needed to be made as I have been forced to change
Here's why I don't like MAF style specifically. Running too slow is almost not running. Middle aged and trying to follow that heart rate number is ridiculous. I actually hurt myself twice with the baby step style running causing my muscles to knot up and harden. Muscles need full contraction. It's been 5 months and my hip still hurts from my MAF training.
Two, the MAF approach is like trying to get stronger at weight lifting by only ever lifting the pink weights. If you pick up the blue weights for a while then the pink weights will feel lighter. So if you run at a slightly higher heart rate then you will level up quicker.
3. the heart rate numbers MAF dictates by age is unnecessarily blunt and incorrect for any given individual. Any experienced runner will have a higher aerobic range.
I recognize the limitations of MAF, but I had been using it with good success... And I have always supplemented the MAF training with faster runs
@@AverageRunningPT I just wonder if people are holding themselves back trying to stick to an incorrect HR number. One guy in a fb group I'm part of got his zones lab tested and found his age rated/MAF number was in zone 1 for him. In other words he was running at too low a heart rate for aerobic building.
It's all about training load.Just make sure you test yourself at Maf and if your maf is improving then your higher effort is probably still in maf..The most common injury is the previous injury
understood...thanks
I fully admit that I should probably slow down on more of my runs, but, I also find that if I run off feel then I enjoy my running more. Some days will be easy running, other days will be faster, other days will be a bit of both. It all depends on feel. I will also run based on what I feel I need in order to change my run, adapt, or become stronger in another area (e.g. tempo run, intervals, hill repeats, etc.).
As long as you can stay consistent, healthy, improve and injury free you are doing MAF. It’s that simple.
@@joeyhinton2624 I like that!
You got it! Thank Chad!
It’s not all about timing. Slow running is for stamina and endurance and high intensity is for vo2max. I run 5k 3times a week and have no body aches even though I run high intensity but every time I go I come back with pb. Still quite new to running though (few months)
Off topic: What Spanish Audio program are you using to learn Spanish? Sounds like a good way to multitask the time during runs.
Podcasts:
How To Spanish
Easy Spanish
Espanolistos
Duolingo Spanish Podcast
Many others...
Did you quit harder trainings altogether when you were doing MAF? I am planning to do MAF for 6 months, and still do about 2 tabata trainings per week, plus dancing, which is definitely harder than MAF running, but that’s my hobby. I did my first MF today, had to bring the speed down to 6.3km/hr! I felt like I could run a marathon at this pace… but I didn’t have to walk during this 8km workout, and I was landing on the mid/forefoot all the time. I never even know that one can run this slow at all…
No... I was still doing one hard training run per week.
MAF is effective but if you have limited time for training, you have to do a different kind of heart rate type of training. Running at your heart rate zone which is from moderate to somewhat hard zone feeling, between 30min to 1.5hrs Run, at least 3 times a week.
Yep
Why low heart rate training will benefits to aerobic base?
Did you get injuries after switching?
You dont need heart rate. You need to understand your body. I'm sorry, but unless you go into a lab and have everything tested... we are guessing.
Save time by dumping your girlfriend and using that time doing MAF. And you'd save a lot of money.
Not trying to sound like a d**k but you should just get up 45 mins earlier everyday. We cal all “MAKE” the time